Tuesday, July 26, 2016

Weightlifting
clean/press complex (outlaw) (5x1)
 Hang Clean (from power position) + Push Press + Hang Clean (from power position) + Push Jerks + Hang Clean (from power position) + Split Jerks
5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from power position) + 3 Split Jerks @ 80% of max for the complex
Weightlifting
Front Squat (Every 2:00 for 12:00  3 reps @ 90% of 5rm)
Metcon
5k Run (Time)
Max Effort 5k Run

Friday, July 22, 2016

Metcon (Weight)
With a continuously running clock...

From 0:00-10:00-

Run 1 mile (rest the remainder of the 10:00)

At 10:00 begin-

Every :30 for 4:00 - 1 Snatch @ 70% (9 total reps - final one at 14:00)

Rest until 16:00 and load bar...

At 16:00 begin-

Every :45 for 4:00 - 1 Snatch @ 80% (6 total reps - final one at 19:45)

Rest until 22:00 and load bar...

Every :60 for 3:00 - 1 Snatch @ 90% (3 total reps - final one at 24:00)
Metcon
Metcon (Time)
Absolutely AFAP for both pieces.

3 rounds for time of:

7 Bar MU
9 Power Cleans 135/95#
15 Box Jump Overs 24"

*Rest 2:00

3 rounds for time of:

5 Bar MU
7 Power Snatches 135/95#
15 Box Jump Overs 24"

Tuesday, July 19, 2016

Weightlifting
clean/press complex (outlaw) 
 Hang Clean (from power position) + Push Press + Hang Clean (from power position) + Push Jerks + Hang Clean (from power position) + Split Jerks
5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from power position) + 3 Split Jerks - work to a max for the complex, rest 2:00
Weightlifting
Front Squat (Every 2:00 for 12:00 (7 total sets) reps of - 5/4/)
Use 100% of your 5rm for all sets
Metcon
Metcon (Time)
10 rounds of:

11 Burpees over Bar

9 TTB

7 Power Cleans 115/80#

Rest :30 after each round

Monday, July 18, 2016

Weightlifting
Hang snatch complex 
Hang Snatch (power position) + 1 Hang Snatch (knee) + 1 Hang Snatch (3" from floor)
Gymnastics
STRICT  MUSCLE UPS (ME UB Strict MU - rest 5:00 before #2)
Gymnastics
Muscle-ups (4X1/2 of #1 Strict MU + 5 Kipping MU (all UB))
 - rest 2:00

-If you don't have any strict - use bands to assist DEMO VIDEO, and perform 10 for ME UB set - then 5 per set before 5 Kipping.

-If you have 1 or 2 strict, perform ME in 1:00 for #1 - then 1 per set before 5 Kipping.

-If you have more than 2 UB strict, do the work.
Metcon
Metcon (Time)
For time:

50' Dual DB Farmers Carry 100/70#

10 Single-Arm DB Power Snatches (alternating) 100/70#

20 Calories Assault Bike

50' Dual DB Farmers Carry 100/70#

10 Single-Arm DB Power Snatches (alternating) 100/70#

40 GHD Situps

50' Dual DB Farmers Carry 100/70#

10 Single-Arm DB Power Snatches (alternating) 100/70#

60 Wall Balls 20/14#

Friday, July 15, 2016

Gymnastics
Weighted Hip Extension (4x10)
hollow rocks (4X20 Weighted Hollow Rocks)
Metcon
Metcon (Time)
7 rounds of:

12 KBS 32/24kg

12 GHD Situps

120' Shuttle Run (40' sections)

Rest 1:1

Tuesday, July 12, 2016

Weightlifting
clean/press complex (outlaw) (see comments)
 Hang Clean (from power position) + Push Press + Hang Clean (from power position) + Push Jerks + Hang Clean (from power position) + Split Jerks
5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from power position) + 3 Split Jerks
Weightlifting
Front Squat (Every 2:00 for 12:00 (7 total sets) )
reps of - 5/4/3/1/5/4/3
Metcon
Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP of:

40 KB Snatches 24/16kg (alternate every 10 reps)

20 Calorie Row

Then, no rest...

40 Calore Row

20 Burpee Box Jump Overs 24/20"

*record time for second part in comments

Monday, July 11, 2016

Snatch (From Blocks 2″” off ground: snatch pull )
From Blocks 2″” off ground: snatch pull + snatch = 1
– in 12 min. find 2 rep max of complex ”
Weightlifting
Back Squat (Work up to heavy set of 2 -Then -10% )
Metcon (AMRAP - Rounds and Reps)
14 min. AMRAP

-50-ft. overhead walking lunge (45/25#plate)
-10 burpees to plate
-10 squats w/ plate
-10 ground 2 OH w/ plate

Tuesday, July 5, 2016

Weightlifting
clean + jerk dip ( Block @ 2in off the floor: )
Weightlifting
Deadlift ( 8 min. EMOM – 3 banded deadlifts)
PLEASE TRY TO RETURN WEIGHT TO FLOOR :)
Metcon
Metcon (Time)
6 rounds:
-20 Russian KB swings
-5 box jumps (24/20)
-10 alt. kb snatch (35/55)
-10 6″ target burpees

rest 2:1